Update

Work keeps on winning. Gah!

last Friday was a late afternoon workout:
225 lb back squats, low, like parallel: 8/7/6 reps
bicep curls :-) 30 lb DB's x 18/14/10 reps
Deadlifts: 225 lbs x7/6/2 (felt my knee tweak uncomfortably...ick)
calf press (seated -its horrible) 250lbs x 10, 10, 9

run -5 min at 7.5, then 45 seconds at 10, 45 seconds walking rest x 4 reps. Total 1.5 miles in 13:00 or so.

Monday was circuit: only 3 rounds of 400m run, shoulder press (80lbs x 8, 7, 6- inspired by Rippetoe) Pull ups (10). Time was 17:45 I think. Quite taxing actually. Then 40 ball sit-ups, 30 back extensions, back to work.

Now its just work work work work work work work.